Optimize your workout: Here are the best and most effective exercises according to experts to lose weight, strengthen your muscles and burn fat.
Exercises to lose weight and strengthen your muscles
On days when you’re too busy to go to the gym, it’s easy not to work out and leave your health behind. There are, however, many simple exercises that you can easily perform at home, or anywhere, without investing in expensive equipment. Also, incorporate these easy tricks into your habits to cut 100 calories a day.
It is possible to engage in exercises to lose weight and strengthen your muscles in the comfort of your home. Combine exercises in a quick sequence (about 12 minutes interspersed with small breaks) designed to increase your heart rate. By combining bodybuilding and aerobic intervals, fats will melt faster than by opting for one or the other of these approaches only.
Some of the exercises that follow involve the gluteal muscles that correspond to the largest muscle group. And the greater your muscle mass, the more fat you can burn and speed up your metabolism. In fact, by increasing your muscle mass in the glutes, arms, abdominals, and legs, you will burn more calories day after day, even while at rest!
Make the proposed movements further, once or twice a week, and you will see the results! Want to push your limits? Try to do more repetitions in the same duration or try to perform the difficult version of the movements as explained here.
Note: before starting any training, consult your doctor.
First series of exercises to lose weight (gluteal muscles)
Touching the ground with tiptoe. Touching the ground helps to firm up the trunk and gluteal muscles: 1 minute
A: Lie on your back, arms on your sides. Lift your feet and bend your knees 90 degrees, so that your thighs are perpendicular to the ground.
B: Slowly, touch the ground with your right foot, then with your left foot. Continue by alternating, for one minute. Easy version: Perform the same movement, but with less amplitude, by wearing your toes halfway to the ground.
Solicits: glutes and trunk.
The deadlift is used to firm up the hamstrings and glutes.
To work the hamstrings: 1 minute
A: Stand, the dumbbells in front of you, at thigh height, hands inwards. Bend the knees slightly and keep your back straight.
B: Bow down and slowly slide the dumbbells along your legs until you reach your shins. (Remember to keep your back flat during exercise.) Hold the posture for a breath and strain your glutes to return to the starting position. Repeat for one minute.
C: Easy version: reduce the range of motion. Slide the dumbbells to the knees, instead of the shins.
Solicits: hamstrings and glutes.